Fort Myers CrossFit TB Thurs 3-7-13 WOD:

Strength: Backsquat 90%

5x50%, 5x65%, 3x75%, 1x85%, (4x3x90%)

Strength Accessory: Practice Snatch & Hang Squat Clean

WOD: Hero WOD: “Tommy Mac” – 25 min cap

2 Rounds for time:

12 Burpees, 12 Thrusters (115/75)

12 Burpees, 12 Power Snatch

12 Burpees, 12 Push Jerk

12 Burpees, 12 Hang Squat Clean

12 Burpees, 12 OH Squat

Scaled version:

2 Rounds

12 Burpees, 12 Thrusters

12 Burpees, 12 Power Clean

12 Burpees, 12 Front Squat

12 Burpees, 12 Push Jerk

OR SKILL PRACTICE FOR THE CrossFit OPEN WOD! 

We will meet Friday Night at 5pm for the first WOD!!!

If you are not entered in the competition there is still time!!!!! :-)  

Everybody is welcome to cheer and support!!

Friends and Family Beach Boot Camp 2

Fort Myers CrossFit TB Wed 2-6-13 WOD:

Strength Accessory: 5 Rounds

Sled Push heavy down & back x 5

TGU’s x 2 each arm 5 Rounds

Ring L-Sits 15 sec x 5 (or skin the cat x 5)

WOD: 25 min AMRAP

Bear Crawl down

Burpee Broad Jump back

1 min Plank

Plyo Lunges x 10 (each leg)

Sprint to end of fence and back

Fort Myers CrossFit TB Tues 2-5-13 WOD:

Strength:  OH Squat 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory: Thrusters 5 x 5 increase weight

WOD#1: 4 x1min AMRAP: WBS

Goal: 25

WOD#2: 4 x1min AMRAP: Row for Calories

Goal: 15

WOD#3: 4 x 1min AMRAP: T2B

Goal: 30

Rest 1:1

Fort Myers CrossFit TB Mon 2-4-13 WOD:

Strength:  Push Press 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

Dips weighted 5 x 5

WOD:

5 Push Jerks (135/95)

10 Burpee over Box Jump

15 KBS

10 Push Jerk

20 Burpee over the Box Jump

30 KBS

15 Push Jerk

30 Burpee over the Box Jump

Fort Myers CrossFit TB Sat 2-2-13 Boot Camp:

Hero WOD: “Carse” 45 min time cap

21 18 15 12 9 6 3

Begin each round with a bear crawl down and back

Squat Cleans (95/65)

DU’s

DL (185/135)

Box Jumps